Mornings are tedious, among many things. Waking up, making the transition from your warm bed to the frigid conditions of Canadian winter. Everyday is a routine, one which many, if not all of us, would love to see change for the better. Morning motivation is hard to come by, and all (at one point or another) have encountered the dreaded "morning syndrome". Morning syndrome, you may ask? I've provided a list of symptoms one may experience to heighten your understanding of this early hour pandemic:

- Inability to stay awake 
- Bad mood 
- Sever lack of energy 

Seem familiar to you? If so, why does this occur and more importantly, how can it be fixed? How can you wake up feeling instantly revived and alert? How can you achieve that essential dose of energy needed to face the day with confidence and optimism? As always... IT'S SIMPLE!

Society is brimming with seemingly quick and "easy" fast-food options to start off your day. As a consumer, the idea of grabbing the 3.99 drive-thru breakfast special can undoubtedly seem appealing. But to what cost? Easy on the wallet and easily incorporated into a tight schedule, yet by no means easy on what's most important... You're health. From bagels to bulges, oatmeal to obesity, the list goes on. Fast and efficient is not quick, but opting with this route will certainly shorten your life at quite a pace. These fried morning favourites carry quite the caloric punch, and in no way contribute to a well-balanced diet, physical, or emotional wellness in any way shape or form. Yes, I know what you're thinking, But Brett, what does this useless rant mean to me? What DOES it mean to you? For starters, such habits are the sole cause of your morning deficiency, but there is good news. Changing these patterns is easy, and indescribably better for your body as a functioning system. This is the How-To toward turning that frown upside down and waking up ready to face the world ahead. 

1) Eat clean, wholesome meals 


I'm not here to sound like your mother back in the day, but I am a firm believer in eating clean, and breakfast is of no exception. In fact, the majority of one's daily caloric intake should be ingested in the first meal of the day. I know this reality can be a hard pill to swallow, as many have a difficult time either making the time to prepare a healthy jump-start to the day, or even more commonly, fail to possess any appetite whatsoever. As for the time constraints, we will re-address that in just a bit. For now, let's focus on what should be eaten, shall we? 
Regardless of what any restaurant or frozen box may advertise, the "healthy option" on any fast-food or pre-packaged menu is nothing of the sort. One's first priority should always be to cook at home. Buying groceries for the coming week's meals may seem overly pricey at first, but keep hold of your McDonald's receipts for that same allotted time and I promise you'll be surprised just how similar the two really are. What you put into your body reflects what you're going to get out of it. Every proper breakfast should contain most of your daily carbohydrate requirement; this way, your body has all day to break it down and convert it to energy. A list of guilt-free complex carb-loaded options include:

- 1-2 slices multigrain toast (flax and gluten free are also tasty and acceptable) with peanut butter (natural peanut butter or almond butter are preferred)
- Spelt cereals with no added sugar (stay away from the sugary cereals made with white wheat)
- Stoned oats with berries (not the 2 minute Quaker box) 
- Berries (blueberries, blackberries, raspberries) contain many antioxidants and provide a healthy serving of carbs per 1 cup serving 

Yeah sure, problem solved, right? No, morning meals don't stop there, amigo, as carbs should always be accompanied by a healthy serving of protein to prevent muscle depletion as you continue to burn energy throughout the day. Carbs provide us with that vital energy boost, but can often leave us feeling hungry a mere hour later. This is where protein comes in, as this nutrient is used to keep that belly full and firm. Cutting up a chicken breast or reheating last night's salmon are both great options for those who are lacking in the time department. However, if possible, foods such as 2-3 eggs (substitute egg whites for those trying to lose weight) can be eaten as is or as an omelette with veggies and a touch of olive oil. Greek yogurt has also proven itself to be a great (and quick) source of protein. With roughly 17 grams per 175 gram serving (or as my labels read), plain greek yogurt is low in sugar and is also probiotic, contributing to a strong immune system. When mixed with the berries listed above and topped with a tablespoon or two or natural granola, this alternative will have you coming back to the fridge every morning. My personal favourite route is the protein shake. Choosing the flavour is dependent on your preferences, just make sure no maple syrup or chocolate sauce "accidentally" fall into the blender. Adding ingredients such as berries (or a banana), spinach, yogurt, whey protein (if you have it), almond milk (less carbs/more mono-saturates than regular milk) and even a tablespoon of peanut butter will hit the spot and taste great! Last, it is absolutely essential that one consumes a large amount of water throughout the day, mornings especially. Your body loses water while you sleep, and is not only in starvation mode when it awakens, but also in dire need of hydration. 

As many of you readers are aware, this article is the sequel to "To Gain or Not to Gain", outlining the do's and don'ts of bulking. However, as stated, every individual on the face of the earth is unique genetically and therefore rarely has an identical fitness goal or vision as someone else (with the exception being Arnold Schwarzenegger... we've all dreamt of being like him). Well, unfortunately some goals are virtually impossible to achieve, depending on one's body type that is. I'll give it to you straight. Most of us are physically incapable of growing that chiselled six-pack we see in the movies, and why you may ask? Because many of us are only built with 4 main abdominal muscles, meaning that those dreaded "bottom two" will never show up, regardless of how hard you train. However, this doesn't mean we aren't as fit. As previously stated, everyone is unique and therefore, we all have unique fitness goals. This article will outline the How-To on losing weight, and eventually completing the second process of achieving lean muscle gain. 

Common Myths About Losing Weight 


Before we talk about effective methods of shedding those undesired pounds, let's mention a few of the myths that... well... won't do any of that. 

1) Under eating: Ever noticed that men and women (women more frequently) who deliberately starve themselves or maintain a startlingly low calorie intake do NOT in fact, seem to get any slimmer? yeah, you're not dreaming. Research has proven that malnourishment is a leading cause of weight GAIN in individuals. Now come now, how could this possibly be the case? Simple. Your body's metabolism is its ability to burn calories when active and inactive. When abnormally low quantities of fats and calories are ingested, your metabolism slows down, strictly for the use of conserving energy. However, though this may seem all clever and easy, here's the catch. When the individual does, in fact, decide to consume a meal with a ample quantity of essential fats and calories, the metabolism will be incapable of properly digesting the food and absorbing the nutrients within it. This subsequently hinders the body's ability to extract energy from the foods it consumes, instead storing much of it as fat (weight gain). What can we learn from this? DON'T BE SCARED TO EAT. Weight loss does not stress how much you eat, but rather what  you eat. A daily intake of essential fats, such as oils from olives, avocados, almonds, eggs, and  lean meats, and ten servings of fruits and non-starchy vegetables will help to get you where you want to be. 

2) Fat-Free Foods: If you have, in fact, joined the "fat-free" craze which has swept the consumer society by storm in recent years, stop. Simple as that. Ever picked up a container of 0% yogurt and tried to pronounce the ingredients on the label? Yes, it really is about as difficult as pig latin. All of these "hard to read" ingredients are artificial chemicals which can have harmful and counter-active effects on your body's attempt at health and wellness. Develop a habit of purchasing products with either a low to moderate concentration of low-saturated fats to ensure your metabolism is running at a healthy pace while also feeding your muscle tissue with the fat it needs to grow. Avoid any products ending in "ose", such as glucose, as they are (for the most part) sugars. 

Now that we've covered some of the basic "no no's" of weight loss and general health, let's branch further into the challenge of achieving weight loss itself. First thing first, remember one rule. Cardio cardio cardio. Frequent cardiovascular exercises (running, jogging, power-walking, cycling, jump rope, swimming, etc.) will effectively burn up that underlying belly fat that is concealing that sexy flat stomach you want. Never begin with ab workouts without cardio beforehand, as you will never see results until you have shed that body fat off in the first place. 
   The next step is to start slow and develop a resistance, or tolerance to more intense workouts. Rome wasn't built in a day, folks. As unfortunate as it is, achieving physical health is not a quick and easy process, and there is no magic pill to shortcut it in any way. Don't try to be superman right away and over-exert yourself, as this can lead to injury and subsequent setbacks (we don't want those). 
   Weight training, or any strength and resistance training is indeed necessary to achieve lean weight gain and weight loss, but should not be he primal focus of your routine. Make sure that you are sweating as much as possible, as this increases the heart rate and forces the body to work harder, resulting in fat loss. Worry about the pecks later, people, they will come... after you've sized down. 

What are some key dietary tips when losing weight?


Let's keep it real basic and upfront for all of us learners out there. Diets are never a good thing, as I do not believe they work. They are much too fixed and rigid, and often leave out many essential nutrients simply because of their calorie count (it's not about the calories if you haven't noticed by now). I prefer to call the basic eating habits a lifestyle, as opposed to the evil D word. To keep it short, always try to maintain an eating plan that consists of low-carb and high protein and veggies. Guess what? Carbs are like the oxygen of food, they're everywhere! Broccoli, nuts, carrots, raisins, orange juice, and most of all, MILK. All of these foods contain various quantities of carbohydrates. And don't get me wrong, carbs are the body's first preferred source of nutrient intake, and are therefore essential to any "dietary lifestyle". However, as is everything in life, it's about moderation. Ensure that you're consuming an appropriate amount, and better yet, make sure you are eating the RIGHT kinds of carbs. Yes, there is a good and bad carb. Simple carbs break down in the stomach rapidly and are often stored as fat. Some example of simple carbs are:

- White bread
- Milk 
- White rice 
- Fruit juice 
- Jelly candy 
- Salad dressings and meat sauces (teriyaki, sweet and sour, BBQ sauce, etc)
- Soda Pop 

In order to supply your body with the important carbs it needs to produce energy, we need to focus on consuming what we call "complex carbohydrates", which are more or less the healthier sibling between the two. Complex carbohydrates take longer to digest and contain more nutrients and are unprocessed. Complex carbs (when eaten in appropriate portions) can effectively contribute to weight loss. Here are some key examples of complex carbs:

- Fruit (berries are the best) 
- Almonds
- Whole grain bread 
- Whole natural stone oats (oatmeal with no sugar) 
- Vegetables (carrots, sweet potatoes) 

As a last food tip, it is important to remember that your body slows down at night and begins to process and absorb the food you've put in it throughout the day. This means that, in order to achieve weight loss, you should strive to eat most of your calories by late afternoon/early evening. Some night-time snacks are acceptable, just make sure that whatever you choose to eat is low-carb and low fat, as it will sit easily in your stomach during this time (celery, carrots, low-fat cottage cheese). 

   Now that we've cut the LBS., we want to focus on toning that flat body into a plethora of ripped ridges and bumps. Pretty epic, right? Whey protein isolate is a great supplement to use when looking to build lean muscle, and is often lactose-free, for any of you with dairy allergies. When taken with a meal or following a hard workout, it restores muscle tissue and aids in muscle development. A high-protein diet in general is crucial to muscle gain, just make sure that fish and chicken are the frontrunners here, as meats such as beef and ham will bulk you more than you desire. My last supplement of which I use and highly suggest is casein protein. Casein dissolves at a much slower rate than its whey counterpart, and in turn allows for protein to be disperses throughout the body for several hours. Because of this slow digestion process, casein protein is great to take before bed (mix with water or almond milk to avoid the high carbs in cow's milk) as it will prevent muscle depletion while you sleep. However, purchasing both whey and casein can undoubtedly thin out the wallet. So here's my little secret. Cottage cheese (use organic as it is drier, more solid and has an overall more appealing texture similar to feta) contains all of the casein you need. Eat a small bowl of cottage cheese around an hour before bed, and this will slow down the body's digestion process overnight (contribute to muscle gain). 

   As always, I hope you enjoyed, and below I have posted a link to my two favourite protein supplements, as they are top of the market and natural powders that do not contain harmful fillers:

Diesel Whey Protein Isolate (go for vanilla or cookies and cream): 
http://www.lowcarbcanada.ca/product/DIES-003

To all of you who have committed to physical and mental wellness in the new year, I know what you're thinking. There's no whey I can do this. Sorry, puns are second nature on this page. In all seriousness, I too was there at the start of a seemingly endless slope of crunches and sweat. Workouts, diets and.... supplements? Yes, Supplements. Trust me when I say that I understand you're confusion. Walking into a health store to be greeted with shelves upon shelves of obnoxious jars, bottles and gels is at the very least overwhelming. Which leads you to your first question:

Where do I start?


Easy. Never begin ingesting any nutritional/workout supplements without having a clear goal in mind, a fitness goal that is. Everyone's body is a unique genetic system, meaning we all have our own starting point and more importantly, our own finish line. For example, an overweight individual looking to shed pounds will never have the same fitness routine as a "scrawny" individual wishing to bulk up. This is what is meant my having a clear goal which is practical to your physique. So now, let's introduce some fancy names and outline what they each do, shall we? 

The Do's and Dont''s to Bulking


Bulking is an intense combination of body-building with limited cardiovascular exercise and ingesting a high concentration of calories daily. The deliberate lack of cardio is due to the fact that such forms of exercise increase the heart rate dramatically, causing an individual to perspire in large quantities and subsequently burn fat (weight loss). When bulking, gaining weight slowly is key, this weight being muscle mass, not fat. Upper and lower body exercises with high weight and low reps increase muscle mass and, in turn, provides you with the higher numbers you want to see on the scale. However, it is crucial to remember that though a bulking diet is generally larger than its counterparts, this does not mean that high calorie fast-foods are the answer. No whey jose (I'll tell you about whey after so you get the joke). Consuming healthy fats, or "mono saturates" as they're more commonly referred to as, are vital to muscle gain and maintaining a healthy metabolism. I know what you're thinking, But I thought I wanted to gain muscle, not fat. Correct you are my friend, but that does not mean that fat should be cut out by any means. The difference between a burger (saturated fat) and olive oil (unsaturated fat) is how effectively they digest in the body to create energy. Saturated fats tend to sit in the stomach and be absorbed and stored as fat tissue, rather than burning off as fuel, as mono saturated foods do the opposite. Here are some key foods to consider when looking to bulk effectively:

- Peanut butter and almond butter with whole grain bread 
- Lean cuts of steak 
- Boneless chicken breasts 
- Generally any veggies you prefer 
- Sweet potatoes (great for complex carbs) 
- Oatmeal 
- Eggs & egg whites (omelettes are a great way to get the fat and veggie intake needed in the morning to take the body out of starvation mode) 

Prophet of the Principle: Remembering Dr. Sid. E. Williams

Brett Cooper
January 1, 2013 

The signature, "hey boy, you been here before?" chimed in my head repeatedly as sheer anguish overwhelmed me upon word of the December 27th death of Life University Chiropractor Dr. Sid. Williams. Sid had lived a fruitful and unprecedented life, passing at the age of 84 and paving the way for thousands of principled Chiropractors worldwide. Sid passed two days after Christmas due to his long fight with pneumonia. A man who’s heart rests in the peach tree state of Georgia, he was born on March 18, 1928. Due to an injury which ended his hopes of pursue a professional football career, Dr. Sid turned to the developing concept of Chiropractic, earning a bachelor’s of science degree in industrial management at Georgia Tech. He later finished his schooling at the Palmer School of Chiropractic in Iowa, graduating in 1956, 
aspiring to transform the practice into a national phenomenon. 

The emergence of his world-renowned seminars, 
which he labelled “Dynamic Essentials” in 1964, truly put the man on the map. William’s mass gatherings of Chiropractors from countries across the globe truly highlighted the profession in a big way, as he was often compared to Jesus himself, preaching the word not of the Chiropractic business, but the health and wellness the profession brought forth to the patient. He would later go on to found the globally acclaimed Life University alongside his wife, Nell, in 1974, where graduate students could become educated in the field he believed was the key to all health. 

My step-father, Dr. Peter Amlinger currently serves as the President of the Ontario Chiropractic Association (OCA), and has too been touched personally by the loss of both the decorator of the profession and a dear friend. He was well acquainted with Dr. Williams, as our family attend his Dynamic Essentials seminars in Metro Georgia on a frequent basis. My most predominant memory of the man was during his opening lecture in 2010, where he stood tall upon the podium in his brushed, off-grey tweed suit, a whirl of energy and hand motions. But what I remember most was the banner hung high upon the wall of the gala room behind him which read “Nothing is Bigger than Life”. Those distractingly large blue letters have long since imprinted themselves in my mind, both humbling and inspirational. Passing him and his wife was always a joy, as he would welcome me with a firm handshake and an even warmer smile, flashing those teeth which truly brought out the charm within him. The southern accent and unmistakeable loving passion for the practice of which he nurtured and developed will forever be  two things I shall never dare forget in his passing. Dr. Sid. E. Williams was a man of valour and complete chivalry, the man who stared adversity dead in the eyes from the mere ages of his late teens, enduring countless critics and rigorous work to strengthen his child, Chiropractic. We thank you, Dr. Sid, and shall continue your honour of installing health and well-being into spines worldwide.